What is biotin?
Biotin is a B vitamin that your body needs to aid in the conversion of dietary breakdown products into usable energy (1).
It is high in animal foods such as organic meats, seafood, eggs, and meat. It can also be found in nuts, seeds, and sweet potatoes (1).
Biotin insufficiency is uncommon since most individuals obtain enough of it via their diet. However, if you are pregnant or nursing, have an alcohol use problem, or have a disease known as biotinidase deficiency, you are at a higher risk of biotin deficiency (1).
Benefits of biotin
Biotin may provide the following possible benefits:
- Metabolism. The primary function of biotin is to assist in the conversion of fatty acids, proteins, and carbohydrates from meals into a form that your body can utilize for energy (1).
- Hair, skin, and nail support. Brittle nails, hair, and skin issues are some of the critical indications of biotin deficiency, leading many people to assume that biotin may assist in improving these areas in anyone. Supplements manufacturers have taken advantage of this by incorporating large amounts of biotin in “hair, skin, and nails” formulations. However, there is no evidence that biotin can assist those who do not have a biotin deficit in enhancing their hair, skin, or nail health (2).
How we chose
We considered the following factors while selecting the finest biotin supplements:
- Indicators of trust. We selected items that have been third-party evaluated for purity and potency and are manufactured in facilities that follow the Food and Drug Administration’s current good manufacturing standards (CGMPs) (FDA).
- Ingredient quality. We choose goods with high-quality components and minimum fillers and additives.
- Vetting. All biotin supplements listed here have been thoroughly reviewed to guarantee they fulfill Healthline’s medical and commercial standards.
Eathealthyisgood’s picks for the best biotin supplements
Best biotin supplement capsule
Life Extension Biotin
- Type: capsule
- Dose: One pill contains 2,000% of the DV.
Live Extending Biotin is non-GMO and vegetarian and has been third-party tested by NSF International.
This Life Extension supplement contains 2,000% of the DV for biotin per serving. Compared to most other biotin-only supplements, this is a modest dosage.
Several reviews state that using the vitamin has helped strengthen their nails. However, others state that it took nearly a year to observe changes.
Despite anecdotal accounts, remember that no data supports biotin’s usefulness for hair and nail health.
Best organic biotin supplement
Garden of Life Mykind Organic Plant Collagen Builder
- Type: tablet
- Dose: Two pills offer 830% of the daily value
This organic, gluten-free, non-GMO, and vegan-friendly supplement boosts collagen production and enhances skin look.
Garden of Life Mykind Organic Plant Collagen Builder includes additional vitamins, minerals, and botanicals that may help promote healthy hair and skin, such as silica, vitamin C, and biotin (4).
The supplement is also third-party gluten-free, verified by NSF International, making it suitable for people who suffer from a gluten-related ailment.
Best biotin supplement for hair health
OLLY Ultra Hair
- Type: softgel
- Dose: 1 softgel has 10,000% of the DV.
OLLY Ultra Hair is designed to strengthen, reduce breakage, retain color, and promote hair development.
Each meal contains a high dosage of biotin and vitamin D, folate, vitamin B12, zinc, copper, keratin, amla fruit extract, and silicon, some promoting hair development. However, the data are conflicting (5).
The product has received good marks from reviewers and has been third-party tested by NSF International to verify purity and efficacy.
Remember that this supplement is unsuitable for vegans or vegetarians because the capsules include gelatin and beeswax.
Best hair, skin, and nails biotin supplement
Pure Encapsulations Hair, Skin, and Nails Ultra
- Type: capsule
- Dose: Two pills offer 20,000% of the daily value.
Pure Encapsulations is a supplement brand that is well-known among medical experts. Various third-party labs rigorously evaluate the components and products, including Silliker, Eurofins, Covance, and Advance Laboratories.
This supplement includes 20,000% of the daily value (DV) for biotin per two-tablet dosage, as well as a variety of additional active components to promote hair, skin, and nail health, including silica, collagen, zinc, and coenzyme Q10 (CoQ10) (4, 6, 7, 8).
High dosages of biotin do not appear to be hazardous, although they may interfere with laboratory tests.
Excess B vitamins are typically flushed away through your urine when consumed significantly. However, more studies must be conducted on the potential adverse effects of consuming too much (1).
Regardless, consult with a healthcare practitioner before using a high dose biotin supplement like this one, especially if you want to use it for an extended time.
Best hair, skin, and nails gummy
OLLY Undeniable Beauty Gummy
- Type: gummy
- Dose: Two gummies offer 8,333% of the daily value.
These gluten-free gummies give 8,333% of the DV for biotin per serving and antioxidant vitamin C, which may help improve collagen formation (9).
These grapefruit-flavored candies are made with authentic fruit and vegetable juices and are mildly sweetened with glucose syrup. However, because they include 2 grams of added sugar per serving, they may not be suited for people wishing to limit their added sugar intake.
Undeniable Beauty gummies, like all other OLLY supplements, are third-party certified for purity and quality by NSF International.
Best budget-friendly biotin supplement
Klaire Labs Biotin
- Type: capsule
- Dose: Two capsules give 16.667% of the daily value.
Klaire Labs is another well-known supplement brand among medical experts. The company is known for producing high-quality, hypoallergenic supplements in CGMP-certified facilities.
This supplement has only one active ingredient, biotin, and lacks significant allergies such as wheat and dairy.
Best vegan biotin supplement
Pure Encapsulations Biotin
- Type: capsule
- Dose: One pill contains 26.667% of the DV.
In addition to the previously stated hair, skin, and nail supplement, Pure Encapsulations provides a biotin-only softgel that is hypoallergenic, non-GMO confirmed, vegan-friendly, and gluten-free.
The sole ingredients in this supplement are biotin, cellulose as a filler, and a softgel capsule. However, please remember that it is another biotin supplement with a very high dose.
For accuracy and quality, all Pure Encapsulations supplements are third-party tested.
Best biotin gummy
Bronson Biotin Gummies
- Type: gummy
- Dose: Two gummies offer 16.667% of the daily value.
This supplement provides biotin as gummies, which may be preferable for people who detest tablets or have difficulty swallowing them.
However, because these gummies include added sugar, they may not be suitable if you are on a low carb diet such as keto or attempting to avoid added sugars.
They’re also tinted and flavored organically with a blueberry taste and purple carrot juice concentrate.
Bronson vitamins, including gummies, are made in an FDA-approved CGMP facility.
Best liquid biotin supplement
Carlyle Biotin Liquid Gel Drops
- Type: Liquid
- Dose: One dropper (1 mL) has 33.333% of the DV.
Liquid supplements provide a sugar-free alternative to gummies while remaining simpler to take than softgels or pills.
This Carlyle Nutritionals product is one of the top liquid biotin supplements on the market.
Each berry-flavored serving contains 33,333% of the daily value of biotin. It also lacks sugar, is naturally flavored, vegetarian, non-GMO, and gluten.
Carlyle supplements are made in a CGMP facility and are not third-party tested. Furthermore, the corporation states that the items are tested often during production.
Best drugstore biotin supplement
NatureMade Biotin 1000 mcg Softgels
- Type: softgel
- Dose: 1 softgel has 3,333% of the DV.
NatureMade is a reputable supplement producer that offers low-cost supplements, and the brand is widely accessible online and in drugstores and grocery shops. In a single softgel, this product contains 3,333% of the DV for biotin.
NatureMade’s whole supplement line, including this one, has been third-party tested and validated by the United States Pharmacopeia (USP).
However, the food includes processed chemicals such as soybean oil, rapeseed lecithin, and added color.
Best lower dose vitamin supplement
Vital Proteins Hair Boost
- Type: capsule
- Dose: Two capsules give 500% of the daily value
Vital Proteins Hair Boost, designed exclusively for hair health, has less biotin than most other biotin supplements.
Two capsules contain 500% of the daily value of biotin. However, the supplement contains additional components that may benefit hair health, such as silica and saw palmetto extract (4, 11).
Although the product has not been third-party evaluated, it is manufactured in a cGMP facility that fulfills FDA criteria.
Many reviewers claim to have experienced benefits in their hair and nails after using Hair Boost consistently, whereas others claim the supplement had no impact.
Best high end biotin supplement
MindBodyGreen Beauty & Gut Collagen+
- Type: powder
- Dose: One scoop equals 1,667% of the DV
The MindBodyGreen Beauty & Gut Collagen+ collagen supplement boosts skin and gut health.
The supplement includes collagen, hyaluronic acid, glutamine, turmeric, broccoli seed extract, vitamin C, and vitamin E, as well as a meager amount of biotin (compared to other supplements), providing 1,667% of the DV.
Collagen promotes healthy skin, bones, joints, and other forms of connective tissue; the other elements in this supplement may also have some cosmetic advantages (10).
The product appears to benefit reviewers’ skin, but it’s unlikely that this is due to the biotin content. Furthermore, the product is not third-party tested but is manufactured in a cGMP facility.
How to choose a biotin supplement
Consider the following while looking for a biotin supplement:
- Third-party testing. To assure quality and purity, consider a supplement that has passed third-party testing. Many of the supplements on this list have been third-party tested, while the others are made in CGMP-certified facilities with in-house testing processes.
- Allergies and dietary needs. Take into account any allergies or dietary restrictions you may have. Hypoallergenic biotin supplements are available from Klaire Labs and Pure Encapsulations, while Garden of Life provides organic, vegan-friendly versions.
- Supplement type. As with any supplement, pick the most accessible and convenient form for you to consume (softgel, gummy, or liquid).
- Your goals. If you don’t need to supplement with biotin but want to improve the condition of your hair, skin, and nails, seek a supplement designed exclusively for this reason. It will likely contain other chemicals to help you achieve your aims.
It’s important to remember that there’s little evidence to back up the usage of biotin for hair, nail, or skin health. A healthy, well-balanced diet will do far more for your hair, skin, and nails than supplements.
Biotin supplements can also interfere with some lab tests, such as those used to detect thyroid hormones or heart damage, potentially resulting in incorrect findings. This might result in significant medical issues being misdiagnosed, which could be harmful and even fatal (1, 3).
As a result, before taking a biotin supplement, consult with a healthcare expert.
Finally, because all the supplements listed below contain high levels of biotin, it’s critical to stay within the manufacturer’s advised dose.
Frequently asked questions
What are biotin supplements good for?
The most frequent application of biotin supplements is to support healthy hair and nail development. Hair loss, skin changes, and brittle nails are some of the signs of biotin deficiency (1).
Despite its popularity as a hair, skin, and nail vitamin, there is minimal evidence to support this particular usage of biotin because most individuals are still in biotin (12).
Some groups, however, are at risk of biotin insufficiency and may benefit from supplementation, such as individuals with alcohol use disorder, pregnant or nursing women, and those with a biotinidase deficiency, which alters how the body metabolizes biotin (1).
How much biotin should I take per day?
Adults’ Adequate Intake (AI) values for biotin are as follows (1):
- Men: 30 mcg
- Women: 30 mcg
- Pregnancy: 30 mcg
- Breastfeeding: 35 mcg
Until additional study on biotin requirements is undertaken, AI levels for biotin are thought to fulfill the needs of at least 50% of the population.
Most biotin pills include substantially more biotin than AI. The supplements on this list contain 830-33,333% of the daily value for biotin. Fortunately, there is no indication that high amounts are dangerous (1).
On the other hand, high dosages of biotin can interfere with lab testing by skewing thyroid hormone levels, vitamin D levels, or different outcomes, which might substantially influence your medical treatment (1, 13).
Before doing test work, inform a healthcare provider if you use a biotin supplement.
Are there side effects of taking biotin?
Biotin does not appear to be associated with any significant adverse effects. Some people have skin rashes or stomach problems after taking a biotin supplement, but there is no data on particular biotin side effects.
However, be in mind that biotin might interfere with lab test findings. Biotin supplements may interact with anticonvulsant drugs, so consult your doctor before taking biotin if you’re on an anticonvulsant (1).
How to tell if you need more biotin?
Biotin insufficiency is uncommon; however, if you are lacking in biotin, you may suffer the following symptoms: (1):
- hair thinning or hair loss
- red, scaly skin rash
- conjunctivitis, or pink eye
- brittle nails
- fatigue
- seizures
If you have a biotin deficit, talk to your doctor about getting a blood test to confirm it.
What happens if you take too much biotin supplement?
Excessive biotin intake from supplements may result in artificially high or low thyroid hormone or vitamin D levels. As a result, if you’re taking biotin or a supplement for hair, skin, and nails, you should contact your doctor before having bloodwork done (1, 13).
How long does a biotin supplement stay in your system?
One study found that blood biotin levels peak 2-4 hours after taking a supplement. However, even 24 hours after taking a pill, your biotin levels may still be increased above average, according to the study (14).
As a result, your doctor may advise you to cease taking biotin supplements for 48 hours before having bloodwork done (14).
The bottom line
Biotin is a B vitamin that aids in regulating energy metabolism and cellular function. It’s also essential to many hair, skin, and nail supplements.
Most individuals do not require biotin supplements, but those with some alternatives, including softgels, candies, and liquids.
Choose a product manufactured by a recognized manufacturer in a cGMP-certified facility that has been third-party tested to verify accuracy and purity.
All of these biotin pills are excellent choices. However, as with any supplement, consult a healthcare expert before incorporating a biotin supplement into your routine.
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